The miracle morning traditionally consists of 6-10 minute practices, giving you an hour of dedicated time to yourself an hour before you would usually get up to start your day. The 6 practices taught in this lesson are the thank you song, gratitude prayer, Kriya Mantra, Journaling, Visualization & dancing. During my time in Costa Rica we… Read more

What better way to end 30 classes & lessons other than sitting in easy pose with your hands in Lotus Mudra. Anchoring in all of the knowledge & showing gratitude.

Namaste✨

Starting in down ward dog.

Slightly shift your weight to one leg, creating a stable base to left the opposite leg into 3-legged dog. Bend the knee of the leg up in the air and slightly twist opening the hip. Keep control as you flip the dog over into wild thing, reaching out & back opening up the heart. To get out of this pose gracefully flip…

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In a table top position, keeping your back nice and flat lift one leg up behind you. You can have the legs straight or bent and pulse your leg up and down. Using your mind muscle connection focus on squeezing your bali booty with every pulse. Controlling the movement all the way up and back down.

Starting in plank pose, root down into your toes & slightly shift your weight in your arms to one side. Keeping your hips squared lift one arm straight out in front of you, and then slowly bring it to the side at a 90 degree angle. Place your hand back down repeating this a few times on each side. Make sure to keep your back & tail bone nice…

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Doing a simple bed time yoga routine can relax you & also help to relieve insomnia or anxiety. Taking some time before bed to just gently stretch and connect with your body after a long day. Butterfly is a nice pose to stretch out your legs and lower back.

This low lunge variation, stretches your legs but also gives you a spinal twist stretching your shoulders & back. You can have your hands with a prayer to the heart, 1 arm down while the other is up or you can bind your hands behind your back. Another low lunge variation you can do is widening your lunge and reaching back to lift & grab your…

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Using the wall is a great way to help build your upper body strength. Start in a forward fold and place your hands on the ground. Lift one leg up and then use your other leg to kick yourself up into the handstand position. There are many variations you can do in this position from bent knees touching the wall, to both legs straight up.

Taking time to love and pamper yourself with anything is very important. Sometimes you don’t need to spend money or go out to do this, you can give yourself a massage. Get to know your body and help to relax your mind & any tight spots you may have. Close your eyes and really feel where you have any tension that could be released.

Inversions are good to build strength in your upper body, your neck & to improve your circulation letting the blood flow to your heart easily.

For this variation, start folded over with your feet & elbows rooted into the ground and your body in a triangle like position. Clasp your hands behind your head, squeeze your shoulder blades together…

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Yes, we went over them when I was in Costa Rica & we practiced saying them when we each taught our class ☺️

Grounding helps to connect your mind, body & soul to the earth. You can practice this with any move really focusing on rooting down to the Earth wherever your body is connected to it. Any floor stretch is an easy way to do this. For Hurdlers pose sit on your butt with your legs in front of you. Keep one leg extended forward and swing the…

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Tibetan Rites have many benefits from improved energy, better circulation & relief from joint pain & stiffness. Each rite is meant to be practiced 21 times. The camel rite, you are on your knees. You inhale leaning back, and exhale coming back up-rite. You can place your hands on your back while leaving back or onto your ankles. Go at your… Read more

Crow pose.

Squat down on your toes & place your hands flat on the ground in front of you, creating a strong foundation that will support your weight. Place your bent knees onto your triceps, trying to get your knees as close to your armpits as possible. Slowly start to shift your weight forward picking up one leg & then the other. Make sure…

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Plow pose is an inversion so it is important to go over the contraindications before teaching. Lying on your back first put your legs straight up toward the sky, which can be used as a modification. Next, lift your hips bringing your legs all the way over to the floor behind your head. You can then use your hands to support your back in…

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Full wheel pose excites my inner child. Laying on your back with your hands by your head fingertips pointing toward your knees. Legs bent, push up creating a deep stretch in your back. Try to walk your hand and feet closer together. You can also try to straighten your legs to do the hollow back wheel variation. Opening your heart helps to…

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The Ganesh Mantra “Om Gam Ganapataye Namah” will probably be stuck in my head after this practice lol. I love when practices repeat mantras throughout, it helps to really connect to your center and get out of your head during harder poses. This pose was a down dog split variation with the top leg bent to open the hip and the opposite elbow…

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Balancing on one leg improves your stability, but it also a great time to center your mind & breathe and focus on being grounded. To get into tree pose lift one leg above your knee, you can use your hand to assist. You can also have your leg lower as a modification until you can work your leg to be up higher. Always keep micro-bends in your… Read more

Goddess pose looks very easy, but it quickly will become challenging. With your legs spread further then hip distance and your knees bent, making sure your knees track over your toes you can just really ground into your feet & feel your power. In this pose you can hold this stance statically, or do pulses or even dance. Just make sure you…

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I personally hold a lot of tension in my neck. This simple neck stretch is my favorite that I try to do daily. Sitting in easy pose I typically do slow neck circles in both directions to really help loosen up any tightness I may have. After my neck is feeling a bit warm I will tilt my head to either side, keeping the shoulder down but reaching…

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Stretching the hips out will benefit your life all around making all movements & even sitting more comfortable. It also helps to release emotional stress and prevent lower back pain. Pigeon stretch is nice because it gives you a deep stretch but you can also lay down and relax into it. To do this pose the front leg is ideally 90 degrees (but…

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Tight hamstrings can cause lower back pain & imbalance in your posture. They’re are several ways to get a good hamstring stretch. This stretch is the half split, the key is too keep your hips squared and to breathe into the stretch in order to hold it long enough to really stretch out the tightness. You have have both hands on the sides of your…

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A lot of people are very tight in there inner thighs, so it is important to do various stretches regularly to help or get Ben & increase mobility. This wide leg forward bend variation is an easy way to get a good stretch. With the legs wider then hip width, keep your legs straight and bend forward. You can walk your hands over to each side or… Read more

Throughout this practice, in each pose we did 10 fire breaths. Fire breath helps to increase your energy, warms you up & releases any toxins that are in your lungs. Focusing on your exhale making sure you release all of the breath from within you, making sure you are belly breathing. You can start the practice by sitting in easy pose with… Read more

Saying a mantra in the beginning of your practice & continuing to repeat it throughout your flow can change your energy. It can ease your mind & your emotions creating harmony between them.

The mantra Lam, Vam, Ram, Yam, Ham, Aum, Om connects to each one of your chakras creating a vibration inside of your body. Take time to connect to…

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Having a strong core is so important for every aspect of your life, including yoga. Having a strong core prevents back pain, improves posture & helps your balance in all of your yoga poses. In this core strengthening exercise you lie on your back with your legs & arms extended straight up. Using your core to lift your upper body up, reach…

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Beautiful❤️ You are amazing & I can always feel your energy radiating through your posts!Blessings xx✨

These are killer. 3 legged dog, hugging your knee into mt climber, crossed to cheetah or too the center. Keeping the hips squared, palms grounded into the Earth finger spread to distribute your weight. Shift your right leg slightly to the center so you can lift your left leg up on your inhale. On your exhale contract your stomach muscles…

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This is one of my favorite shoulder openers. To get into this, start by laying on your belly. Extend your right arm out at about eye level, palm on the ground. Slowly begin to roll your body over your right arm, you can have one leg up , or two, and there is the option to bind your hand behind your back. Remember to take everything slow and… Read more

10 breaths of bliss✨
Sit with your legs crossed comfortably.Place your hands on your knees.Inhale through your nose as much as you can filling up your lungs while slightly leaning back, on your exhale (through the nose) bend forward pushing all of the air out. Repeat this 10 times going as fast or as slow as you prefer focusing on the breath.… Read more

In this pose if you are not able to keep your back flat, it is perfectly fine to use a block (or a box like I did to modify lol)
This is forward facing triangle, your legs are apart at 45 degree angles making sure your hips are squared to your front foot. Keep your legs straight or you can have a slight micro-bend to get a nice stretch in… Read more

Cobra

This position helps to open your heart and lungs while stretching your chest & abdomen.

Lay on your stomach with your feet pointer behind you. Place your hands next to your chest and inhale. Exhale while you push up, creating a “C” shape with your back letting your arms support you. Keep your shoulders down & back. You can look forward or…

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Blessings ❤️❤️ Welcome ✨

Downward dog.

In this position you are on your hands and feet, having your body in a triangle like position. Keep your arms about shoulder width apart, and your feel hip width apart. Feel like something is pulling your tail bone up keeping it lifted while grounding your heels into the ground. Keep your and head relaxed. Make sure to lengthen…

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Heyyy everyone !My name is Jasmine & I currently live in Maryland. I work in healthcare behind the scenes, but have always wanted to work for myself & create my own business. As most people do in their 20s I am currently trying to experience and learn as many different things as possible to find out what I actually like. I have always danced… Read more